How to throw the one-two combination

Boxing · First weapons · 9 minute lesson Free

The one-two is a jab followed by a cross. It is the most common combination in boxing. The jab covers the distance and the cross follows through the opening.

It should sound like two beats with a short gap, not one blur. Each punch gets its own hip rotation. Find the rhythm first, then add speed.

Key points

• Jab first, cross second, with a clear short beat between them.
• The jab comes back as the cross goes out.
• Rotate the hips for the cross. The jab needs little hip turn.
• Keep your chin tucked behind the shoulders on both punches.
• Finish with both hands back in guard.

Step by step

1. Set the stance. Guard up, weight centred. Start slowly and keep your breathing steady.
2. Throw the jab. Extend the lead hand straight and snap it back. This is beat one.
3. Rotate for the cross. As the jab returns, push off the rear foot and turn the hip. The rear hand travels straight to the target. This is beat two.
4. Recover together. Retract the cross along the same line and unwind the hips. Both hands land back at your face.
5. Find the rhythm. Say it quietly: one, two. Keep an even gap between the two beats, then repeat.

Common mistakes and how to fix them

• Throwing both punches at the same time. Jab first and let it come back as the cross starts. Count one, two out loud.
• Skipping the hip turn on the cross. Slow down and feel the rear heel turn before the hand leaves the chin.
• Lunging forward with the cross. Rotate in place. Your head stays over your hips and your feet keep their width.
• Dropping the guard between rounds of punches. Return both hands to the face after every combination, then throw again.

Drill: One-two rounds

3 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.

1. Slow one-twos. Say one, two out loud and feel the hip rotate on two.
2. Normal speed on the caller. Keep an even rhythm and a tight guard.
3. Throw one-two, step back to reset, and throw again. Stay balanced.

Train it in the app

In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.

Coming soon to the App Store and Google Play.

More from First weapons

• How to throw a jab
• How to throw a cross
• How to double jab and control range

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Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.